Training

The Ultimate Dumbbell Chest Workout

The Ultimate Dumbbell Chest Workout

One of the most popular looked up workouts are always chest workouts. Everybody wants a really good looking chest because: 1. A big chest really pops out and lets everybody know who “the man” is. 2. Having a big chest makes your v-taper and waist look much smaller in size. There are all sorts of popular chest workouts out there that claim to work and I feel like most people put way too much thought into building a solid chest.

It all comes down to mind-muscle connection, range of movement, and pushing yourself to failure. I have always been an advocate of dumbbells because they allow for more free range of motion and allows you to create a tighter “squeeze” in whatever muscle you are exercising. I will be giving you a few different dumbbell chest exercises that will really stretch that muscle tissue, and give you that pump you’ve been looking for.


Incline DB Chest Press

Of course, I am going to start with the most popular one, the DB Chest Press. This is always my go to chest exercise on chest day. It is the exercise that has the most weight involved and really serves as a base for the rest of your chest routine. The first thing you want to do before even sitting back into the bench, is to make sure the angle of the bench is correct. Most experts will say 45 degrees is spot on, but I completely disagree. A 30 degree bench will take less tension off of the shoulders, and allow for a more tight squeeze in the upper chest area.dumbbell chest workout

  1. Before leaning back into the bench, squeeze your shoulder blades together, and maintain this position for entire motion of the workout.
  2. Lean back into the bench, using your legs to give you an extra boost when getting the dumbbells into position, which is palms out and right next to your outer chest about nipple line.
  3. As you push the dumbbells up, bring them slightly toward the direction of your eyes, and bring them together creating that squeeze effect. Hold that for .5-1.5 seconds.
  4. Let dumbbells drop back down to a point where you feel a stretch, but not to where you feel any shoulder pain.

Incline Chest Flyes

This is another one of my favorite workouts because it gives you that huge range of motion when bringing the dumbbells away from the body and really stretches the chest muscles. This workout targets mainly your outer upper chest.dumbbell chest workout

  1. Before leaning back into the bench, squeeze your shoulder blades together, and maintain this position for entire motion of the workout.
  2. Lean back into the bench, using your legs to give you an extra boost when getting the dumbbells into position, which is palms facing each other and held out in front of your chest with a slight bend at the elbows.
  3. Bring the dumbbells away from each other and away from the body until you feel a really good stretch, but again no shoulder pain.
  4. Hold for .5-1.5 seconds and bring them back together keeping that bend in the arms, and really focus on squeezing your chest together when you bring them back next to each other.

Straight Arm Pullover

Technically, this is a compound exercise involving more than one major group. This exercise targets the chest, lats, and triceps. Performed right, this is an amazing chest workout and is another way to really stretch that muscle.dumbbell chest workout

  1. This workout is performed perpendicular to a flat bench, with shoulder blades resting on the edge of the bench, and legs out in front with a 90 degree bend at the legs.
  2. Bring the dumbbell up to where it is directly above your eyes, keeping the arms straight throughout the movement.
  3. Bring dumbbell behind the head keeping your lower body completely stationary.
  4. Once you feel a really good stretch, hold it for .5-1.5 seconds and then bring it back up over your eyes again.

Standing One Arm DB Fly

This is more of an isolation exercise for the chest. I personally love this workout and always save it for last, because you cannot use that much weight when performing this exercise. The movement is simple:

  1. Stand with a dumbbell in each hand with palms out, and arms by your side.
  2. One arm at a time, bring the dumbbell up and across the body toward your midline all the way until the dumbbell is right in front of your face and squeeze.
  3. Slowly lower the dumbbell back to starting position, and repeat using the other arm.


Myprotein

Myprotein

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